Intermediate Female Powerlifting

Wenning Strength

Coach
Matt Wenning

Ladies, are you ready to tap into your full potential and show the world what you're made of? Our step-by-step video tutorials for each exercise will guide you on your journey to strength and self-assurance.

But this program is about more than just physical strength. It's about toughening your mind, cultivating determination, and embracing grit. Because we know that the qualities you develop here will take you further in life – whether you're striving to be a leader or simply someone who will stop at nothing to protect the ones you love.

With our expert guidance and your unwavering dedication, there's no limit to what you can achieve.

This is was created by Matt Wenning, who has a Master’s Degree in Biomechanics. He's also a world-champion powerlifter who knows what it takes, both physically and mentally, to push forward. So, save money on expensive personal training and let us help you power up!

Let's get to work!

Features
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Coaches At Your Fingertips
Our coaches, along with our active community, are here to help you through the programming.
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Programming 6 days per week
Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.
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Video Demonstrations and Explanations
Matt Wenning showcases and explains every exercise through instructional videos.
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Squat rack or power rack // Olympic barbell // Weight plates // Back extension machine // Decline bench // Dumbbells // Foam roller // Sled
Recommended
Resistance bands // Hamstring curl machine // Rope attachment for tricep pushdowns // 45-degree back extension machine // Micro mini bands // Kettlebell
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Sample Week
Week 1 of 12-week program
Sunday
DAY 1:  MAX EFFORT LOWER

A

Dynamic Mobility (Warm-Up)

@ 10:00

B1

Glute Bridges

3 x 20

B2

Hamstring Curl(s)

3 x 20

C

Barbell Squat

8 x 8

D

Sumo Deadlift

5 x 5

E1

45 Degree Back Extension

E2

Decline Situps

3 x 10

E3

Glute Bridges

Monday
DAY 2: MAX EFFORT UPPER

A

DB Internal External Rotation

@ 10:00

B1

Rear Delt Rows

3 x 25

B2

Tricep Pushdowns

3 x 20

B3

Speed Deadlift (Speed Pulls)

3 x 20

C

Bench Press

10 x 6

D

Board Press

E1

Single Arm DB Row

3 x 10

E2

DB Tricep Extension

E3

Foam Rolling

@ 10:00

Tuesday
DAY 3: RECOVERY

A

Foam Rolling

@ 20:00

B

Walk.

@ 20:00

Wednesday
DAY 4: OFF

A

REST

Thursday
DAY 5: DYNAMIC LOWER

A1

Sled Drags

4 x 50

A2

Dynamic Mobility (Warm-Up)

@ 10:00

A3

Stiff Leg Deadlift

3 x 20

B

Speed Squats

10 x 3

C

Speed Deadlift (Speed Pulls)

8 x 3

D1

Good Mornings

3 x 45

D2

Lying Band Curls

D3

Full Sit-Ups

D4

Seated Calf Raises

Friday
DAY 6: DYNAMIC UPPER

A1

DB Bench Press

4 x 25

A2

Speed Deadlift (Banded)

4 x 15

B

Speed Bench Press

10 x 3

C

DB Tricep Fold-Ins

D

Band Rear Delt Pull Aparts

4 x 25

E1

Forearm Work

@ 5:00

E2

Lateral Raises

Saturday
DAY 7: GPP // RESTORATION

A

KB Swings

3 x 30

B

Hot tub

@ 15:00

C

Stretch

@ 2:00

Coach
coach-avatar Matt Wenning

I hold a Master’s Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University. I was consistently ranked among the Top 5 Powerlifters in the World from 2005 to 2011 and from 2007 to 2017 in both Raw and Equipped divisions. I currently serve as a Strength and Conditioning Coach for multiple fire departments in Ohio.

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Improve Your Power

Matt Wenning has the knowledge, education, and experience to help you become stronger. Everyone who trains under him sees results. What are YOU waiting for?

Get Intermediate Female Powerlifting
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FAQs
I’m new to the program, where should I start?
We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!
I see the term “meso” a lot. What does that mean?
This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.
Should I know my 1-rep max for squat, bench, and deadlift?
We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).
What does RPE mean and how do I implement it into my workouts?
The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.
What does a standard training week entail?
Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).
What if my schedule doesn't permit me to train four days a week?
Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.
How much recovery time should I allow between each training session?
To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.
What are tempos?
A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.
Can you help me track my diet & nutrition?
Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.
The Proof
verified-athlete-avatar Marley Parrish

Youth Powerlifter

Verified Athlete

"He’s always going to keep pushing me to my limits."

verified-athlete-avatar Karen

Client

Verified Athlete

"My cholesterol in 6 weeks’ time went down 52 points, my triglycerides went down like 220 points, and my glucose is back to normal. It’s been a big change."

Intermediate Female Powerlifting